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Southwind District

Erie Office

111 South Butler
Erie, KS 66733
620-244-3826
Fax:  620-244-3829

Fort Scott Office

210 South National
Fort Scott, KS 66701
620-223-3720
Fax:  620-223-0332

Iola Office

We've moved!
1006 N. State St.
Iola, KS 66749
620-365-2242
Fax:  620-365-7944

Yates Center Office

211 W. Butler
Yates Center, KS  66783
620-625-8620
Fax:  620-625-8645

 

 
 

Nutrition

Nutrition pays many important roles in our bodies.  We must give our bodies the proper fuel it requires to run smoothly.

plate

ChooseMyPlate serves as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The MyPlate icon (shown above) emphasizes the fruit, vegetable, grains, protein and dairy food groups.

Before you eat, think about what goes on your plate or in your cup or bowl.  Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.

Cut back on foods high in solid fats, added sugars, and salt.  Many people eat foods with too much solid fats, added sugars, and salt (sodium).  Added sugars and fats load foods with extra calories you don't need.

Eat the right amount of calories for you.  Everyone has a personal calorie limit.  Staying within yours can help you get to or maintain a healthy weight.  People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don't count every calorie.

To find a plan that's right for you, visit www.choosemyplate.gov.

Here are a few quick tips to eating better:

  • Eat more nutrient rich foods, this includes less processed, more fresh fruits and vegetables, lean proteins and nuts.
  • Plan out grocery trips, make lists and stick to them.
  • Read nutrition labels and ingredients.  Can you pronounce all of the ingredients?  Do you know what they are?  How many servings come in a package?
  • Try incorporating new fruits and vegetables into your recipes.
  • Modify traditional recipes using Ingredient Substitutions 
  • Buy frozen fruits and vegetables to keep in the freezer.
  • Keep fresh produce or nuts handy to snack on instead of less nutritious choices.
  • Make water your first beverage choice.
  • Prepare meals at home often, reduce eating out.

Did you see the bread-making video on our Facebook page?

Here's the recipe.

bread

Looking for more nutrition information?

Ingredient Substitutions/Food Yields

K-State Department of Food, Nutrition, Dietetics, and Health

K-State Rapid Response Center

MyPlate Plan

Still need more information?

USDA Nutrient Database

Healthy People 2020

FOODKEEPER app offers valuable storage advice about more than 400 food and beverage items

Nutrition.gov

SpendSmart EatSmart

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